AR
Ardha Baddha Padmottanasana
अर्ध बद्ध पद्मोत्तानासन
Intermediatestanding
Target Muscles
hamstringship rotatorsshoulders
Benefits (3)
- + Combines balance, binding, and forward fold
- + Ashtanga fundamental
- + Hip opening with standing balance
Avoid If (3)
- - Knee injuries
- - Hip injuries
- - Shoulder injuries
About
Standing half-bound lotus forward fold — Ashtanga Primary Series.
Step-by-Step Instructions
1
1. Tadasana.
2
2. Lift right foot to left thigh (half lotus).
3
3. Right arm behind back — hold right toe.
4
4. Balance on left leg.
5
5. Exhale, fold forward.
6
6. Left hand to floor.
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7. Forehead toward left shin.
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8. Hold 5 breaths.
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9. Come up.
10
10. Other side.